Printable 1400 Calorie Meal Plans (13 Versions in PDF)

The 1400 calorie meal plan is a healthy diet program recommended for those who want to lose weight but cannot.

Unlike the fast weight loss diet called the shock diet, you can easily lose weight with a 1400 calorie diet.

What is the 1400 Calorie Meal Plan?

1400 calorie meal plan – All diets applied with exercise give faster results

Is 1400 Calorie a Day Enough?

It is essential to lose weight over time, especially for people with weight problems related to specific body parts, because rapid weight gain causes the body to deform.

In order not to compromise your health and to lose weight, it will be enough to take in only 1400 calories a day for an average person.

You can have a better idea about your optimum calorie deficiency tolerance by checking your basal metabolic rate.

Consult your physician before making any sudden changes in your daily calorie intake.

With this diet, you will not feel hungry all the time and you will be able to lose weight without starving.

This diet is beneficial not only for those who need 1400 calories to lose weight but for many people.

Hundreds of people struggling with internal diseases, mainly due to their weight, can lead a more comfortable and quality life due to this diet.

Will You Lose Weight on 1400 Calories?

In the diet, a person should only consume 1400 calories a day. This number may be pretty low when you first hear it, but you will notice you are not hungry while applying.

You will see that you have lost at least 2 lbs after 2 weeks of applying the diet.

Although it does not have the same effect on everyone, the promise of the diet in 1 month is 17 lbs of weight loss.

It is known to be 13 lbs for some and 22 lbs for others. You can see that the diet results are much better if you follow it with exercises.

List of Printable 1400 Calorie Meal Plans (PDF)

General

Meal	Calories
Breakfast	461
1 slice of feta cheese
Tomato cucumber
1 bagel
1 boiled egg
Snack	108
1/2 glass of whipped yogurt, grated apple, cinnamon
Lunch	443
Sandwich (turkey, lettuce, whole wheat bread, tomato, cucumber, mustard)
A glass of buttermilk
Snack	198
Half a glass of milk
25 grams of dark chocolate
Diner	214
Whole wheat spaghetti with tomato sauce
Low-fat greens salad
Total Calorie of The Day	1424

Vegetarian

Meals	Day 1	Day 2	Day 3	Day 4
Breakfast	1 cup of tea, 2 slices of whole wheat bread, 1 boiled egg and half a slice of banana	1 handful of dried apricots, 1 banana and 1 cup of green tea	1 glass of green tea, 1 banana, 1 whole wheat bread and 1 slice of cheese	1 cup of tea, 2 slices of whole wheat bread, 1 tomato and 1 boiled egg
Snack	10 raw almonds, a glass of milk	Salad with 5 walnuts	1 medium-size apple, 6 walnuts	1 portion of fruit
Lunch	1 serving of cooked bulgur and salad	1 serving of boiled rice and a bowl of nonfat yogurt	1 serving of boiled broccoli, carrots and cauliflower with 1 bowl of yogurt	Small-size vegetarian pizza, 2 medium potatoes fried in the oven
Snack	1 medium-size apple, 1 tablespoon of nut butter	1 glass of nonfat plain yogurt, ¼ cup blueberries	2 cucumber and 2 carrot slices	1 bowl of green salad
Dinner	1 portion of dried beans meal and seasonal salad	1 portion boiled brown bulgur, a portion of boiled spinach and 1 bowl of yogurt	A portion of lentil soup and seasonal salad	A portion of cooked bulgur, green bean meal with olive oil
Snack	Half a glass of nonfat plain yogurt, 5 sliced strawberries	An apple	10 raw almonds, a glass of milk	5 strawberries, 3 walnuts
Total calories for the day	1392	1361	1409	1389

Vegan

Day	Breakfast	Snack 1	Lunch	Snack 2	Dinner	Total Calories
Monday	1 serving of peanut butter and banana oatmeal	1 serving of red bell pepper and hummus	Almonds (1 oz)	Granola (1 oz)	1 serving of vegetable stir fry with 1 serving of microwaved sweet potato	1389
Tuesday	1 serving of toast with refried beans and avocado with 1 serving of whole-wheat toast	Pecans (1 oz)	2 servings of red bell pepper and hummus	2 cups of strawberries	1 serving of avocado quesadillas and 2 cups of zucchini	1379
Wednesday	4 slices of cantaloupe with pecans (1 oz)	1 serving of carrots with hummus	2 servings of red bell pepper and hummus	4 slices of cantaloupe with 1 serving of cinnamon apple bites	1 serving of garlic green beans with tofu and 4 tbsp of hummus	1397
Thursday	Granola (2 oz)	1 serving of red bell pepper and hummus	1 avocado	Almonds (1 oz)	1 serving of zucchini peanut noodles	1411
Friday	2 bowls of oatmeal and peaches	Blueberries (2 cups)	Almonds (2 oz)	1 serving of cinnamon apple bites	1 serving of seitan skillet with peppers and onions with 1 serving of balsamic asparagus	1405
Saturday	Pecans (2 oz)	1 serving of red bell pepper with hummus	2 servings of carrots with hummus	Almonds (1 oz)	1 serving of pasta in checca	1405
Sunday	1 serving of banana nut oatmeal with 2 cups of strawberries	2 servings of carrots with hummus	2 servings of seasoned mashed chickpeas	Granola (1 oz)	1 serving of 5-ingredient coconut curry	1415

Low Carb

Day	Breakfast	Snack 1	Lunch	Snack 2	Dinner	Total Calories
Monday	2 cups of oat bran and cinnamon with 1 serving of whole-wheat toast	1 serving of spinach and banana smoothie	2 servings of bell pepper and hummus snack with 1 serving of cheese slices	Almonds (1 oz)	2 servings of easy grilled lemon chicken with 6 spears of roasted asparagus	1369
Tuesday	1 serving of egg and asparagus scramble with 2 cups of strawberries	1 cup of non-fat Greek yogurt	1 serving of tuna mix tuna salad with 1 serving of yogurt and strawberries	Granola (1 oz)	2 servings of parmesan garlic cabbage	1388
Wednesday	2 servings of grape-nut cereal and honey	1 serving of Tuna avocado salad with 1 sliced bell pepper	1 serving of apple and almond butter with 1 serving of yogurt and strawberries	Almonds (1 oz)	1 serving of Indian-flavored pounded chicken with 1 serving of zucchini spears with parmesan	1397
Thursday	1 serving of eggs and cottage cheese omelet with 1 serving of cinnamon apple bites	1 serving of strawberry- mango shake	1 serving of tuna stuffed pepper with 1 serving of red bell pepper and hummus	Almonds (1 oz)	2 servings of mozzarella tortilla pizza	1407
Friday	1 serving of spinach scrambled eggs with 2 servings of whole-wheat toast	1 serving of cauliflower with hummus snack	1 serving of curry tuna salad with 1 serving of carrot with hummus	1 cup of non-fat Greek yogurt	1 serving of chicken wrap with 1 serving of pan-fried corn	1413
Saturday	1 serving of classic omelet with 1 orange	1 serving of tuna and hummus with 2 sliced bell peppers	2 servings of apple with almond butter	1 serving of spinach salad	1 serving of balsamic and soy chicken breast with 1 serving of garlic balsamic green beans	1402
Sunday	1 serving of honey grapefruit with banana and 2 slices of buttered toast	1 serving of simple lemon tuna	2 servings of red bell pepper with hummus	1 serving of banana, peanut butter, and raisins	1 serving of taco bowl salad	1411

Diabetes

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of bagel avocado toast with ½ cup of blueberries and ½ cup of non-fat Greek yogurt	1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries	1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries	1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries	1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries	1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries	1 serving of blueberry-pecan pancake with 1/ cup fresh blueberries
Snack	Pistachios( 20 nos)	1 medium sized plum	Cherries ( 20 nos)	Cherries ( 20 nos)	1 plum	Cherries( 25 nos)	1 medium orange
Lunch	1 serving of veggies and hummus sandwich	1 serving of chipotle-lime cauliflower taco bowls	1 serving of chipotle-lime cauliflower taco bowls	1 serving of lemon herb salmon with caponata and faro	1 serving of chipotle-lime cauliflower taco bowls	2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese	2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese
Snack	1 medium apple with sprinkled cinnamon	2 oranges	1 medium apple with sprinkled cinnamon	2 oranges	Cherries( 20 nos)	1 medium orange	1 apple with peanut butter
Dinner	2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese with 2 slices of whole wheat bread, toasted with 2 tbsp of olive oil	2 servings of chicken sausage and peppers with ½ cup cooked brown rice with 2 tbsp of olive oil dressing and 2 cups of mixed green salad	2 servings of lentils and roasted vegetable salad topped with 2 tbsp olive oil and ½ cup croutons	1 serving of chipotle-lime cauliflower taco bowls	1 serving of spaghetti squash and meatballs with 2 cups of mixed greens topped with 1tbsp Italian vinaigrette dressing	1 serving of apple glazed chicken with spinach and 1 cup of steamed butter nut squash topped with 1 tbsp of extra virgin olive oil	1 serving of mushroom –sauced pork chops with ½ cup cooked brown rice and ¾ roasted Brussels sprouts with sun-dried tomato pesto
Total calories for the day	1389	1379	1407	1392	1392	1397	1415

High Protein

Day	Breakfast	Snack 1	Lunch	Snack 2	Dinner	Total Calories
Monday	1 serving of flourless banana chocolate chip mini muffins with 1 cup of raspberries and 1 cup of non-fat Greek yogurt	1 cup of blackberries	1 serving of chicken satay bowls with spicy peanut sauce	1 serving of shelled edamame	1 serving of shrimp scampi zoodles with 1 small slice of whole wheat baguette	1415
Tuesday	1 serving of ‘eggs in a hole’ peppers with avocado salsa and 2 clementines	1 cup of blueberries with unsalted almonds (20 nos)	1 serving of salmon salad stuffed with avocado	1 flourless banana chocolate chip mini muffin	1 serving of white bean sage cauliflower gnocchi with 2 cups mixed greens salad	1379
Wednesday	1 serving of buttered toast with cinnamon	Almonds (1 oz)	2 servings of carrots with hummus	Pecans (1 oz)	1 serving of easy grilled chicken teriyaki with 1 cup of steamed carrots	1407
Thursday	2 servings of eggs baked in Portobello mushrooms with 1 cup of non-fat Greek yogurt	1 serving of yogurt with grape nut cereal and honey	1 serving of tomato and hummus on rye with almonds (1 oz)	Granola (1 oz)	2 servings of toast with tomato hummus	1411
Friday	1 serving of avocado and cottage cheese toast	Almonds (1 oz)	1 serving of Tuna stuffed pepper with 2 sliced bell peppers	2 servings of bell pepper and hummus snack	1 serving of crispy cheese quesadillas	1392
Saturday	2 servings of buttered toast with cinnamon	1 serving of chia cottage cheese with blueberries	2 servings of turkey lettuce rollups and 1 serving of cottage cheese with banana	Almonds (1 oz)	1 serving of steamed broccoli with olive oil and parmesan	1397
Sunday	1 serving of blueberry parfait	Granola (1 oz)	1 serving of cottage cheese slices with dill tuna and 1 banana	Pecans (1 oz)	2 servings of sautéed Brussels sprouts with onion and garlic	1415

Dash

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of oatmeal with non-fat milk	1 serving of low-fat blueberry muffin with 1 cup of non-fat milk	1 serving of wheat squares cereal with 1 cup of non-fat milk and blueberries	1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk	1 cup strawberries with 1 cup of non-fat skim milk	1 serving of spinach scrambled eggs with 1 whole-wheat toast and 1 cup skim milk	1 cup strawberries with 1 cup of non-fat skim milk
Snack	1 serving of whole wheat crackers with 1 tbsp of peanut butter	1 small granola bar with 1 banana	2 celery stalks with hummus	1 cup strawberries	½ cup of raspberries	3 cups of air-popped popcorn with orange-flavored sparkling water	1 small granola bar with 1 banana
Lunch	2 servings of grilled turkey breast with baked whole wheat pita bread topped with sliced tomatoes and romaine lettuce	2 servings of grilled skinless chicken breast with 1 cup of roasted cauliflower and ½ cup brown rice	1 serving of poached salmon with a mixed green salad	1 serving of baked COD with roasted asparagus	1 serving of whole wheat pasta with 4 oz of grilled ground turkey breast with shredded cheese	2 servings of black ban burrito	1 serving of poached salmon with a mixed green salad
Snack	1 cup of non-fat vanilla yogurt with strawberries	1 cup of non-fat yogurt with strawberries	Pretzels (1 oz) with ½ cup of cottage cheese	1 serving of apple with almond butter	1 slice of whole-wheat toast with 1 tbsp peanut butter	½ cup of mini pretzels with 2 tbsp of hummus	1 serving of apple with almond butter
Dinner	1 serving of large bagel with 1 cup of sliced pepper and onions and 1 baked banana	1 serving of stir-fried veggies with ½ cup of brown rice	1 serving of beef and veggie stir-fry with 1 cup of brown rice and strawberries	2 servings of chicken Ceaser wrap with ½ cup of grapes and non-fat greek yogurt	1 serving of beef and veggie stir-fry with 1 cup of brown rice and strawberries	1 serving of whole-wheat toast with roasted beef topped with sliced tomatoes and romaine lettuce	2 servings of chicken Ceaser wrap with ½ cup of grapes and non-fat greek yogurt
Total calories for the day	1396	1379	1407	1411	1394	1397	1415

Mediterranean

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of easy to peel hardboiled eggs ( 4 nos)	1 serving of protein pancakes with 1 serving of cheese toast	4 servings of scrambled eggs with veggies	1 serving of spinach scrambled eggs with 2 oranges	1 serving of cottage cheese breakfast	1 serving of scrambled eggs with feta cheese and 1 whole-wheat toast	2 servings of over-easy eggs with cinnamon apple bites
Snack	1 serving of carrots with hummus	1 serving of yogurt and strawberries	2 servings of cucumber avocado salad	1 cup of non-fat Greek yogurt and strawberries	Granola( 1 oz)	Almonds ( 1 oz)	Almonds ( 1 oz)
Lunch	2 servings of Tuna avocado salad with 1 serving of cheese slices	2 servings of spinach tomato salad	1 serving of grain-free tabouleh salad with 1 serving of yogurt and strawberrie	1 serving of avocado tuna salad with sliced bell pepper	1 serving of lemon avocado salad	2 servings of carrots with hummus	2 servings of carrots with hummus
Snack	Almonds ( 1 oz)	Almonds (1 oz)	Granola (1 oz)	Almonds (1 oz)	1 apple with almond butter	Granola ( 1 oz)	Granola ( 1 oz)
Dinner	1 serving of chicken cabbage salad with 1 serving of steamed broccoli with parmesan and olive oil	1 serving of ground turkey, bean and walnut stir fry with 2 servings of hard-boiled eggs	1 serving of healthy Ceaser salad	2 servings of zucchini pasta	1 serving of easy grilled lemon chicken with 1 serving of roasted Brussell sprouts	1 serving of baked ground turkey ziti and 1 hard-boiled egg	1 serving of smoked paprika chicken with 1 serving of warm apple and turmeric drink
Total calories for the day	1396	1407	1407	1411	1394	1397	1415

Paleo

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	easy to peel hardboiled eggs (4 nos)	2 servings of egg white omelet	1 serving of ham and egg scramble with 1 apple	4 strips of bacon with 2 cups of fruits smoothie	1 serving of scrambled eggs with bacon and mushrooms	1 serving of egg white omelet with spinach, mushroom, bell pepper and onions	1 serving of basic eggs with 1 apple
Snack	2 servings of cinnamon apple bites	2 servings of apple with almond butter	1 cup of grapes with 1 cup of strawberries	1 serving of simple lemon pepper tuna	Almonds(1 oz)	1 serving of mixed fruit smoothie	Almonds(1 oz)
Lunch	2 servings of apple with almond butter	Almonds(2 oz)	1 avocado	1 serving of lemon avocado salad	1 serving of avocado salad	Almonds(2 oz)	1 avocado
Snack	Almonds(1 oz)	1 serving of arugula salad with 2 cups of strawberries	Almonds(1 oz)	Almonds(1 oz)	1 apple with almond butter	1 serving of plain tuna salad	1 serving of arugula salad
Dinner	1 serving of baked chicken breast with 2 servings of Brussels sprouts with lemon juice	1 serving of filet mignon with rich balsamic glaze and 2 servings of boiled spinach	1 serving of grilled steak with pepper relish	2 servings of tarragon and Dijon chicken salad with 2 serving of spicey garlic broccoli	2 servings of peachy keen chicken with 2 servings of spicy garlic broccoli	1 serving of balsamic Redwine glazed filet mignon with 2 servings of lemon steamed broccoli	2 servings of baked chicken breast with 2 servings of fried broccoli
Total calories for the day	1415	1411	1395	1397	1409	1405	1399

Keto

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 serving of eggs, cheese, and turkey omelet	2 servings of scrambled eggs with spinach and cream cheese	1 serving of Pice de Gallo egg white cups	2 servings of basic eggs	2 servings of scrambled eggs with spinach and Mexican cheese	2 servings of mushroom and asparagus scramble	1 serving of Pice de Gallo egg white cups with 4 strips of bacon
Snack	1 serving of cheese slices	2 Oranges	2 Oranges	Almonds(1 oz)	4 stalks of celery with 2 serving of lettuce turkey rollups	1 serving of simple lemon pepper tuna	1 serving of cool cucumber and tomato toss
Lunch	2 servings of tuna avocado salad with 1 serving of cheese slices	1 avocado	1 avocado	1 serving of cucumber tomato salad with tuna and 1 serving of cheese slices	1 avocado	Almonds(2 oz)	1 avocado
Snack	Almonds(1 oz)	1 serving of Caprese salad	Almonds(1 oz)	2 servings of apple with almond butter	1 apple with almond butter and 1 serving of cucumber slices	Pecans(1 oz)	1 serving of arugula salad with Almonds(1 oz)
Dinner	2 servings of steamed broccoli with parmesan cheese	1 serving of roasted salmon with 1 serving of bachelor Brussels sprouts	1 serving of bacon-wrapped garlic sage chicken with 6 spears of roasted asparagus	1 serving of warm bacon keto broccoli salad	1 serving of balsamic chicken salad	1 serving of easy grilled chicken with 2 servings of spicy garlic broccoli	1 serving of basil lemon chicken with 2 servings of pan-roasted asparagus
Total calories for the day	1389	1392	1403	1397	1409	1505	1399

1400 Calorie Meal Plans
Vegetarian
Vegan
Low Carb
For Diabetics
For Type 2 Diabetes
With High Protein
Dash Diet
Mediterranean
Paleo
Keto
For Men

What are the Prohibited Foods on the 1400 Calorie Meal Plan?

What are the prohibited foods on the 1400 calorie meal plan?

Banned foods are evident in this diet, as in almost every diet. On this diet, refined sugar consumption should not be reduced but eliminated.

In addition, you should eliminate carbohydrates and stay away from the white bread and pastry groups to lose weight.

Another group particularly highlighted among the banned groups is junk food in general (chips, sugar-free sweets, etc.).

How Long Should a 1400 Calorie Meal Plan Be Followed?

You can continue the diet for certain periods. You can apply for it for a week and then rest for 1 week.

There is no such thing as eating what you want during the resting period, but you can return to your routine without overdoing it.

If you are on a continuous diet, your body will become weak after a while. To prevent this, it is much more effective to show continuity for certain periods.

1400 Calorie Meal Plan Sample List

Breakfast (313 kcal)

1 cup of unsweetened tea or coffee

60 grams of cheddar cheese

One medium-sized cucumber

One medium-sized tomato

1 slice of rye bread

Snack (98 kcal)

1 breadstick

Lunch (404 kcal)

150 grams of chicken (cooked lean)

A glass of (200 ml) buttermilk

1 bowl of lean salad

1 slice of bread

Diner (437 kcal)

1 bowl of soup (Do not choose soups that contain potatoes.)

5-6 tablespoons of the vegetable meal (provided that it is not from the water)

A glass of buttermilk

1 bowl of salad

1 slice of rye bread

Snack (169 kcal)

200 ml milk

1 portion of fruit

Total Calorie of The Day: 1421